15   451
17   290
12   454
6   414
13   463
5   610
13   625
9   433
8   313
3   351

2015 Training Diary – Week 47

2015 Training Diary – Week 47
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This week was always going to be a nightmare week. My first Open University assignment was due, and I also had to prepare for my first PT practical attendance weekend. I burned myself out towards the end of the week, and ended up being off work sick, which is never great. But, (spoiler alert) I made it through hell week and lived to tell the tale!

Week 47 – 16th to 22nd November

Monday – CrossFit 6am. We did a timed 250m row at the end of the warm up, which I did in 48.8 seconds. Skill work was the negative phase of the muscle up. We had to jump up to the top of a ring dip and then lower ourselves slowly until our shoulders touched the rings and then transition to hang from the rings. Strength work was 6×4 bench press at 85% 1RM. I worked at 42.5kg. The WOD was 21-15-9 of:

Wall balls (9/7kg)

OH lunges (25/15kg)

Russian kettlebell swings (32/24kg)

I RXd the workout, finishing in 5:56.


Tuesday – Rest day. I stayed up until midnight last night working on my Open University course. My first Tutor Marked Assessment (TMA) is due on in Thursday lunchtime and I had quite a lot of work still to catch up on after the wedding and honeymoon!

Wednesday – Rest day. Another late night last night reading. I spent all of tonight working on my assignment and finally submitted it to the Open University online TMA system at just after 1am.

Thursday – Rest day. After two late nights I needed the sleep this morning. After work I went straight home and vegged out on the sofa!

Friday – CrossFit 6am. We worked on push press with 6×4 at 85% 1RM. I used 47.5kg. The WOD, was in teams of 3 and was:

1000m row

40 hand release (HR) burpees (2 people in unison)

40 sit ups (1 athlete at a time)

750m row

30 HR burpees

30 situps

500m row

20 HR burpees

20 situps

250m row

10 HR burpees

10 situps

I worked with Liam and Kirsty and we finished in a deadly 19:13. When I got home from the gym I came over feeling really sick and took the day off to rest.


Saturday – PT attendance day 1. Today was my first of 6 practical attendance days for my PT course with HFE. I made my way over to Kensington and found the gym, David Lloyd, where we would be learning and training over the next four weeks. We started with introductions and a “getting to know each other” exercise before going into some of the theory behind health and fitness testing.

We learned how to take blood pressure measurements, resting heart rate, body fat percentage using callipers, and then moved on to how to test VO2 max. We finished just after half past five and I caught the tube home ready to start all over again tomorrow.

Sunday – PT attendance day 2. Another early start to get to Kensington ready to start at 9am. We continued with some practice of what we’d learned yesterday, then looked at testing fitness using strength and flexibility tests like the push up test and the sit and reach test. The afternoon was dedicated to a practical assessment of all we’d learned.

Finishing at 5pm, I got home about 6:30pm. It’s pretty full on doing a weekend attendance while working full time, but the course is well balanced to keep you engaged while learning as quickly as possible, and I much prefer being able to fit it in around my work life. My next attendance is in two weeks, so I have a weekend off in-between!

Have you ever done an Open University course? Or have you trained as a PT? Have you juggled studying alongside full time work before? I’d love to read about your experiences – please comment below!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 198.3 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 15 out of 47 weeks
Inversions Unsupported hand/handstand (end Q1) Need to work on confidence away from a wall.
Pullups 5 strict (end Q2) Regressed since injury and infrequent training.
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) Clean and jerk 60kg, clean 67.5kg. BW ~72.5kg.
Snatch 2/3 body weight 40/47.5kg
Georgina Spenceley
Georgina Spenceley


  1. 15th January 2016 / 11:05 am

    You busy bee. Two totally non-related questions – who takes photos of you at Crossfit and what time do you get up to get to a 6am class??

    • Georgina Spenceley
      16th January 2016 / 10:29 pm

      Hey Liina! So the photos on this post, and quite a few others, were taken by a friend of mine who has a photography business – I wanted some that I could use in blog posts to show what movements I was talking about! But quite often our coaches take photos while we’re training too, to put on their social media!

      For 6am class my alarm goes off at 5:20… I actually get up about half past! I only live 3 miles away though so kinda just roll out of bed, wake myself up with a bit of social media catch up, get dressed and jump in the car. I should probably have better prep though – maybe a coffee at least!

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